Matsyasana the Fish Pose

How to do Matsyasana or the Fish Pose, Check Steps & Benefits

Yogendra Matsyasana- Cultural Asanas–for extremities.

Yogendra Matsyasana; the fish pose The way of folding the legs in Matsyasana resembles the tail of a fish while the rest of the body represents its body and head. It also enables one to float in water.

Starting position: Sit in Padmasana, Ardhpadmasana or Sukhasana, keeping the spine erect, shoulders and head firm yet relaxed. Maintain focus on the purpose of the Asana while maintaining body awareness.

How to do Yogendra Matsyasana or the Fish Pose Correctly?

The Sequence of Steps:

  1. Gently recline backwards, supporting the body with arms and elbows, to lie flat on the back.
  2. Now, draw the hands from the sides under the head, bending the hands at the elbow.
  3. Clasp the opposite elbows and let the hands rest on the mat, under the head. Eyes can be kept open or closed, as per individual comfort.
  4. Maintain this position, breathing rhythmically for 1-2 minutes (final position).
  5. Posture release: slowly unclasp the hands and bring them back to the sides. Gently come back to the starting position, taking support of the hands.


Recommended Practice:

  1. Practice for 1-2 minutes/session.
  2. Beginners can attain the final position by first lying supine and then folding the legs as in Sukhasana, Ardhpadmasana or Padmasana.

Limitations / Contraindications: Severe Arthritis.

Benefits of doing Yogendra Matsyasana (Fish pose) are many:

  1. Stretching of abdominal and chest muscles, massages the respective organs and improves the blood circulation in the area.
  2. Regulates the function of thyroid and thymus gland which improves the metabolic and immune system.
  3. Strengthens and tones up the pelvic floor.
  4. Maintains the health of reproductive organs and glands by improving the blood circulation in the area. Relief from premenstrual syndrome.
  5. Helps in relieving abdominal ailments e.g. constipation, inflamed and bleeding piles.
  6. Helps in relieving disorders of pelvic organs, specially the reproductive organs
  7. Reduces the occurrence of vaginal prolapse and stress incontinence of urine.
  8. Encourages deep respiration hence beneficial for respiratory disorders.
  9. Promotes a sense of well-being, calmness.
  10. The mind and body are relaxed.
  11. Therapeutic Applications of this beneficial pose are many. Regular practice helps improving Constipation, Respiratory ailments, rectifying Mild backache, Fatigue, Tension, Anxiety and helpful in Menstrual pain.

So enjoy this summer with this cool Yoga pose – Matsyasana or the fish pose and feel rejuvenated. Learn Yoga asanas from one of the oldest organised Yoga centres in the world.

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